WARMUP:
2 Sets
30sec Plank
30sec Glute Bridge Hold
30sec Wall Sit
A.
Four sets of:
Front Squat 2121 x 5 reps
Rest 45 seconds
Single Arm DB Deadlift 3010 x 6 reps per arm
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Dual Dumbbell Prone Row 2111 x 6-8 reps
Rest 45 seconds
B.
Five sets for max reps of air squats against a 2-minute running clock, with 1 minute of rest between sets:
Row 250m/Run 300m
Air Squats
C.
Dumbbell Hex Holds
3×1 minute hold